(Long Metcon)

Warm-up: (10 Min)
7 Min Agility Course
Choose movements that are appropriate to do cold, encourage peopleto start slow and build in speed over 7 minutes.

Skill: (5 Min)
Bike Seat Adjustment

NOTE: Practice this prior to demonstration...Lower seat to bottom, step onto pedals and drop one leg down to extension with slight bend in knee, pull seat up into crotch, ride! Talk abour nor wanting to adjust handlebars during WODs but only when you are going to be only one using bike - use hand positions to get comfortable instead. Have entire class try one adjustment each.

Workout: (30 to 40 Minutes)
4 Rounds for time...
400m Run, 400m Ski, 500m Row or 800m Bike (Different each round)
30 Air Squats
20 Push-ups
10 DB or KB Heromakers (35/25 or 16/12)

1 Heromaker = Push-up on DBs, DB row each side, jump feet to DBs, Squat Clean Thruster

NOTE: Only enforce a 40 minute cap if people are running consistently long with workout - there will be a fairly high variability in finsh times based on Bike, Row, Ski pacing.

Scaling: Shorten Run/Ski/Row/Bike, 15/10/5 Rep scheme